Ese isukari y'ibitoki ni nziza koko? (Isukari y'ibitoki) Reka tumenye ukuri!

Muri iki gihe, abantu benshi barimo kugabanya ikoreshwa ry'isukari yera ahubwo bagashaka ubundi buryo "bwiza" ahubwo, si byo se? Iyo ugiye mu iduka, ushobora kubona ubwoko butandukanye bw'isukari bwanditseho "kamere" na "organic". Muri byo, "isukari ya kokonati" ni ikintu cyakuruye abantu benshi. Iyo tubonye imiterere myiza y'ipaki n'ijambo "kamere", dutekereza kandi tuti: "Ah... ibi bigomba kuba ari byiza ku mubiri." Ariko se koko iyo ni yo nkuru? Reka turebe neza ibiri muri iyi sukari ya kokonati muri iki gihe.

Reka tubanze turebe isukari y'ikokonati ni iki?

Nubwo yitwa 'isukari y'ibitoki', ibitoki ntibikoreshwa mu kubikora. Bikorwa mu ruvange rw'ibitoki cyangwa amazi aturuka ku giti cy'indabyo cy'igiti cy'ibitoki. Mu by'ukuri, bisa gato n'uburyo bwo gukora ubuki bwa Kitul mu gihugu cyacu.

Abakora imboga bakata indabyo z'ikinyobwa hanyuma bagakusanya ifu ivamo. Hanyuma, iyi fu ivangwa n'amazi, igashyushya neza, igakorwamo sirupe. Amaherezo, iyi sirupe irekurwa ikakama, kandi imaze gukonja, igasya ikavamo ifu kugira ngo ikoremo utubumbe tw'isukari y'ikinyobwa tugura mu maduka. Kubera ko ari ikintu gikomoka ku bimera kandi kidatunganywa cyane, kirakunzwe cyane, cyane cyane mu bakurikiza indyo y'abarya inyama gusa.

Bite ho mu bijyanye n'imirire?

Abantu benshi batekereza ko isukari y'ikokonati ifite intungamubiri nyinshi kurusha isukari yera. Mu by'ukuri, isukari y'ikokonati irimo intungamubiri nke cyane ziboneka mu kokonati, nka feri, zinc, calcium, na potasiyumu.

Ariko ikibazo gikomeye hano ni uko izi ntungamubiri ziboneka mu rugero ruto cyane. Tekereza, niba ushaka kubona inyungu zigaragara muri izi ntungamubiri, wagombye kurya ibikombe byinshi by'isukari y'ikokonati icyarimwe. Iyo ubikoze, ingaruka za karori zongerwa mu mubiri zikomoka kuri iyo sukari ziba nyinshi cyane kuruta inyungu nto zikomoka kuri izo ntungamubiri.

Ikindi kintu kirimo isukari y'ikoko ni ubwoko bwa fibre ishongesha yitwa `inulin` . Hari icyizere cy'uko ibi bishobora gufasha mu kugenzura ukwiyongera kw'isukari mu maraso ku rugero runaka. Reka tubiganireho cyane.

Noneho reka tugereranye intungamubiri z'isukari y'inkoko n'isukari yera isanzwe mu mbonerahamwe.

Urabona, sibyo? Nta tandukaniro rinini riri hagati y’ibyo byombi ukurikije karori n’ingano y’isukari.

None se isukari y'ibitoki nta nyungu ifite?

Ibyiza byinshi birimo kuganirwaho, ariko tugomba kubireba mu buryo bwimbitse.

1. Kwirinda urugero rw'isukari mu maraso

Isoko nyamukuru y'ingufu umubiri wacu utanga ni isukari. Hari igihe, cyane cyane ku bantu barwaye diyabete, urugero rw'isukari mu maraso rushobora kugabanuka cyane. Iyi ndwara tuyita hypoglycemia . Ibimenyetso birimo kuzunguza, kubira ibyuya, isereri, no kugira isesemi. Ibi iyo bibaye bikomeye, bishobora gutera indwara yo gukubita cyangwa guta ubwenge.

Mu bihe nk'ibi, isukari y'ikoko ishobora gufasha mu kuzamura vuba urugero rw'isukari mu maraso. Ariko ibuka ko ibi bibaho no ku isukari y'umweru isanzwe, isukari y'ibishyimbo, n'isukari ya beterave. Ibi rero si inyungu yihariye ku isukari y'ikoko.

2. Ubushobozi bwo kugabanya ukwiyongera gutunguranye kw'isukari mu maraso

Insulini (`inulini`) twavuze mbereIsukari y'ikokonati irimo agace gato k'ubu bwoko bwa fibre. Kubera ubwo bwoko bwa fibre, kwiyongera gutunguranye kw'isukari mu maraso nyuma yo kurya (`isukari izamuka mu maraso`) bishobora kugenzurwa ku rugero runaka. Nubwo ibi bishobora gusa nkaho ari akarusho gato ku muntu urwaye diyabete, ntibivuze ko ari byiza kurya isukari y'ikokonati ku bwinshi. Kuko ingano y'isukari irimo amaherezo izongera urugero rw'isukari mu maraso.

Ni izihe ngaruka zishobora guterwa n'isukari y'ibitoki?

Ingaruka nyamukuru ni uko twishuka ngo twibwire ko ari "ingirakamaro" maze tugashukwa no kurya byinshi cyane.

Kuba wongeyeho ikiyiko kimwe cy'isukari ya kokonati mu cyayi cyawe aho kongeramo ikiyiko kimwe cy'isukari yera, ingano ya karori yinjira mu mubiri wawe ntizagabanuka. Kubwibyo, niba uhinduye ukajya mu isukari ya kokonati ugamije kugenzura ibiro byawe, ntushobora kwitega umusaruro mwiza. Nubwo waba urwaye diyabete, niba ukoresha isukari ya kokonati, ugomba kubikora witonze cyane mu gihe cy'isukari ntarengwa ya buri munsi. Ni byiza kuvugana na muganga wawe mbere yo guhindura indyo yawe.

None se ni ibihe bisimbura isukari byiza?

Niba uhangayikishijwe n'ingano y'isukari yongewemo, ariko ukaba ushaka kongeramo uburyohe mu byo urya n'ibyo unywa, imbuto ni zo nziza kurusha izindi.

• Niba urya ingano: Siga igitoki cyeze hanyuma ugishyire mu mvange.
• Niba unywa icyayi: Imenyere kuginywa nta kintu na kimwe gishimishije. Niba bidashoboka, ongeramo agace k'igishishwa cya sinamoni kugira ngo uhindure uburyohe.
• Mu gihe unywa amazi: Aho kongeramo umutobe w'imbuto, ongeramo uduce duto tw'imbuto (indimu, orange, tangerine) kugira ngo biryohe.
• Izindi mpumuro karemano: Ibintu nka vanila, igiti cya cinnamon, n'ifu ya kakao (itarimo isukari) bishobora kongerwa mu biribwa.